Top 5 Best Dumbbell Exercises

Dumbbells have been there for a very long time in the game of bodybuilding. People used to have several sets of dumbbells depending on their weights in their garage or somewhere else. Dumbbells so far haven't been changed much and so are its utility and needs. Back in the time when the complex machinery wasn't available to each and everybody people used to have a pair of dumbbells at their homes. Dumbbell Exercises It's no doubt that dumbbells are still used in doing the strength training and people use them to build their arms and some part of their shoulder and back too, but what they still are not aware of the proper techniques and methods of carrying out dumbbell exercises. We're going to show you several exercises related to the dumbbells which will not only rectify your posture and position but also will help you in shredding your body. 1. Curl and Press Curls and presses is a combination of two separate exercises that are very much important for both the biceps and shoulders respectively. Bicep curls and shoulder press will help you get the strong and lean body. Here is how you can start up with curl and press: Stand on your feet such that the distance between your feet is greater than between your hips. Now hold a dumbbell in each hand in such a way that your palm faces forwards and your thumb outwards away from the body. This is going to be your initial position. Now exhale and flex your arms and slightly take the dumbbells towards your shoulders and then inhale and then face your palm away from the body. Exhale air and lift the dumbbells over your head followed by inhaling and moving back to the previous position by lowering down the weights at the shoulder level. Now exhale and rotate back your palms such that they now face towards the body and once again inhale and relax your elbows returning to the initial position. One to three sets each of 10-15 reps must be carried out for 45 to 60 seconds of rest in between. Alteration- if you want to increase the load on the other body parts also then instead of starting from the standing position, start off in the squat position. Continued on the next page... 2. The Crush Grip Goblet Squat The Crush Grip Goblet Squat Coach Dan John made the Goblet Squat exercise popular, the goblet squat exercise if very much beneficial for both the leg muscles. The crush grip goblet squat gives both strengths to the leg muscles and the chest too. Stand such that the horns of the dumbbell are close to your chest. Make sure to keep pressing or squeezing on to the dumbbell this will keep your chest muscles in an active state. This will be considered as the initial position of yours. Keeping your chest and back straight squat down such that your hamstrings touches your calves. Now at the bottom position try to push your knees out with the help of your elbows. Return the initial position and carry out some 10-20 reps. Alteration – you can go with the Dumbbell Front Squat exercise too. It is just like the regular squat, but here you need to bend your elbows such that you rest the dumbbells on the bulkier part of your shoulders. Continued on the next page... 3. The Dumbbell Bench Press Wrong Way :)

Correct Way!

The Dumbbell Bench Press The dumbbell bench press is somewhat inspired from the barbell bench press but with some differences. While in the dumbbell bench press you are required to balance both the weights individually while lifting them. This will enforce deeper stretch and better symmetry as compared to the barbell bench press. Sit at the end of the bench in such a way that the dumbbells rest against your abdomen and thighs, now carefully lay back on the bench and put the dumbbells onto your chest in the vertical position. Now release the dumbbells from your chest and carefully shift the load onto your hands. Make sure to adjust such that the level of the dumbbells goes slightly below the level of your chest. Now simply apply force and press the dumbbells to the full extension. Now after you've completed the number of sets and reps for the dumbbell bench press, you are supposed to return to the initial position. Slowly release the load from the dumbbells and make them rest on your chest and then raise your body in a sitting position such that the dumbbells are now resting on your thighs and abdomen. Alterations- To make sure each and every muscle gets fired up you can modify this exercise such that the sides of the dumbbells touch at the topmost position. Continued on the next page... 4. Bulgarian Split Squats Bulgarian Split Squats The Bulgarian split squats is a perfect example of an ideal workout which tests your strength and balance altogether. Hold dumbbells in each hand and stand to face away from the bench. Now place the top of one foot on the bench and shift all the load onto the other foot. Try to keep the weight on the front foot as you bend the knee. This will result in a one legged squat. Alteration- If in some way or the other you feel that the weights are getting near to the floor try to curl them towards your body. Continued on the next page... 5. Dumbbell Pullover Dumbbell Pullover The dumbbell pullovers are the combination for the workouts of both the upper chest and back. Lie on the flat bench and place the dumbbell on the top of the bench. While lying make sure the shoulders and arms touch the top portion of the bench and the head will be off the bench. Legs must rest on the ground with the bent knees (in a back bridge pose). This is the initial position. Now slowly hold the dumbbell such that the palm of both the hands must be facing away from your body onto one side of the dumbbell (hold from either of the weights) and place the dumbbell on your chest. Now lift the dumbbell with both the hands while maintaining the position of the palms try to pull it upwards and backwards such that arms get locked in a bent arm position. Now lower the dumbbell beyond the head region as much as you can. The motive is to feel as much stretch your chest and back muscles can. Return to the initial position by following the same pathway and continue with the remaining reps and sets. Alteration- How to direct it for your chest and back individually? For this you have to make certain changes in the initial position: For chest- Simply keep the elbow close enough and choke towards the head of the dumbbell and continue with the steps. For back- just do the opposite, flare your elbows as much as you can while balancing the weight while lifting it.

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